Champlain Valley CrossFit – Competition: Friday, April 13th, 2018

*We are changing our client management software HERE

WOD:

1) C2 Bike – Ride Simulation:

0:00 – 5:00 – Easy @ Damper 1

5:00 – 10:00 – Moderate @ Damper 5

10:00 – 12:00 – Easy @ Damper 5

12:00 – 15:00 – Hard @ Damper 8

15:00 – 17:00 – Moderate @ Damper 5

17:00 – 20:00 – Hard @ Damper 5

20:00 – 21:00 – Easy @ Damper 3

21:00 – 35:00 – Hard @ Damper 9

35:00 – 37:00 – Moderate @ Damper 6

37:00 – 40:00 – Hard @ Damper 10

40:00 – 50:00 – Moderate @ Damper 4

50:00 – 55:00 – Hard @ Damper 10

55:00 – 60:00 – Easy @ Damper 3

Have fun! Work for consistent paces within each piece, obviously hard for 3 minutes and hard for 14 minutes are two completely different things. Learn your capacities for different times domains, efforts, and damper settings. You can do this as a running clock, or if you really want some data program this in on the varied intervals option.

2) Push Jerk + Halting Jerk: 7 sets

Warm-up as needed. Rest 90-120 seconds between sets. Hold in the bottom of the dip for 3 seconds. Keep weights moderate and get some snappy, fast, clean lifts in.

3) Every 1:30 x 7 sets: Muscle Clean + Front Squat + 2 Push Press

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

4) Every 1:30 x 7 sets: Halting Power Clean + Hang Clean + Jerk

Continue to build loading from Part 1.

5) AQAP:

100 Double-unders

12 Muscle-ups

21 Thrusters 115/75

100 Double-unders

9 Muscle-ups

15 Thrusters 115/75

100 Double-unders

6 Muscle-ups

9 Thrusters 115/75

Scale as needed.

6) Double Kettlebell Front Rack Walking Lunge: 6 sets of 50ft

Rest 2-3 minutes between sets. Heavy as possible while moving unbroken.

7) Single Leg Hip Thrusts: 3 sets of 12/side

Rest 90-120 seconds between sets. Focus on positioning, likely no load needed for most. Perform all reps on 1 side before switching to the other.

8) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

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